Nutrition

One Egg For Breakfast Just won’t do.

“Will one egg do for breakfast?

…twas the question I was asked last week.

The resounding answer to that my friends is no, it won’t do.

One egg provides on average about 60-80kcals depending on the size of the egg.

 A mixture of protein and fats make up those calories, the egg is one of the most perfect protein sources…

…and although it’s a great source of protein, I would suggest three eggs in one sitting would be far more effective.

Let’s look at protein a bit closer and find out why I believe it’s the most important of all the macros when it comes to fat loss and protein.

What does it do?

How much is needed?

How much is optimal?

Why is it so good for fat loss?

And will I get too muscular if I eat lots of it?

I will answer all these questions and more so keep reading.

I will keep this as basic as possible so it makes sense but there will be a little bit of science thrown in.

Our muscles are essentially made of protein.

Protein is made up of amino acids and these amino acids are obtained from our food.

 Foods such as chicken, turkey, beef, fish, eggs and whey protein are the most common and possibly the best quality.

Protein is essential for repair and recovery and if you are working out with resistance training, your protein needs are considerably higher.

Many people will state the fact that a high protein diet is bad for you.

Let me make it clear that this is nonsense and there is no convincing data out there that can suggest otherwise to me or many others that know far more than me on this subject.

Your body only needs about 0.8g/kg of body weight.

 So if you weigh 60kg you only need 48g of protein per day for general functioning of the body.

Note that I mentioned NEED.

This is not optimal by any stretch.

So how much is optimal and optimal for what?

When I say optimal I mean from a muscle building and fat loss perspective.

The optimal levels are around the 1g per lb. of body weight or if you prefer kg. then 2 x your body weight in kg.

If you weigh 60kg, the optimal daily amount would be 120g per day.

Ideally, this 120g per day should be split into 4-5 meals.

Let’s use 5 meals. 120g divided by 5 = 24g of protein per meal.

Added to this would be a balance of carbs, fat etc depending on your needs and goals.

So why so much I can hear many of you say?

Well the reason is all to do with MPS or “muscle protein synthesis” and MPB, which is “muscle protein breakdown”

Muscle protein synthesis is stimulated every time we workout.

When we add a good amount of protein in and around the workout time, both the workout and the amino acids from food act in a synergistic manner which results in an amplification of MPS.

MPB or muscle protein breakdown can occur between meals which is why another meal with a good amount of protein is needed every 3-5hrs, depending on the timing of your food throughout the day.

This is a very simple explanation of a complicated biochemical reaction taking place in the body as you read this newsletter.

Still with me?

Good

MPS usually happens when you eat between 20-30g of protein at one time, depending on the source of protein.

 Different protein sources will stimulate MPS with different amounts of protein.

These is all due to the quality of the protein (amino acids) available.

High biological value protein-rich meals throughout the day and around resistance training are more likely to improve body composition by promoting a higher metabolic cost via thermogenesis and net accretion in lean body mass via more frequent stimulation of MPS.

This basically means, training with weights and adding good quality protein to your diet in frequent feedings will result in your body building more muscle.

The process of muscle building uses lots of calories and helps to burn fat.

Looking at the last point, will you get too muscular if you eat lots of protein?

I hear this often in the gym.

Most people have usually heard of someone at the work that went to the gym, took protein shakes and got “BIG”

The short answer is no.

Even if you ate your optimal levels of protein every day and followed an aggressive weight lifting/body building programme over the next year, the most genetically gifted male might only put on 2-5 Kg of body weight of pure muscle tissue.

For ladies, an extra kg of muscle would actually make you look leaner, smaller and tighter, not big and bulky.

On top of that, women have typically 10-20 times less testosterone than the average man.

Testosterone is one of the hormones that play a large part in the building of muscles so ladies, please relax.

You can’t get too big with heavy weights and lots of protein every day.

Take home point.

Small, frequent meals of protein with around 20-30kg of protein per meal depending on your size/weight is the key here.

Mix this with resistance training and the synergistic effect will see MPS stimulated often.

This in turn will improve the muscle building and fat burning machinery in your body.

Choose animal protein sources such as beef, chicken, fish, eggs, turkey and whey protein powder as these sources of protein have the highest biological value, which means they are the best quality.

Have a great weekend

Gav

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